WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • Saturday Madness Workout

    PARTNER WORKOUT
    IN TEAMS OF 2.
    AMRAP x 22 MINUTES
    20 One Arm DB Devil's Press @22,5/15kg
    30/20 Cal Row
    50 Sit-Ups
    70 Double Unders
    Goal :3+rounds
    P1 works while P2 rests. Split work as needed.

  • WOD Workout

    8 SETS (:20 ON/ :10 OFF)*
    MOVT 1 - Deadlifts @ moderate-heavy
    MOVT 2 - Up-Down Over Bar
    MOVT 3 - Sit-Ups
    -No Additional Rest b/t Sets-

    *1 SET = MOVT 1-MOVT 3. So :20 deadlift, quick rest, :20 Up-Down, quick rest, :20 Sit-up = 1 set!
    Choose a weight that allows you perform 7-10 TNG Reps each interval.

  • Squat cleans & DUs Workout

    45s on - 45s off x16:
    a) 3 squat clean + remainding time front rack hold
    b) 20-40 DU / 30-60 SU / 45s DU learning

    Cleans DnG, not TnG. Aim to have ~20s for front rack hold in a.

  • Ma 9.1.2023 pääliikkeet Workout

    Kyykky 4x4x75%

    Penkki 2x6x75%

    Maastaveto 3x1x80%

  • WOD Workout

    For quality
    2K Row/Ski or 4km Bike
    50 Air Squats
    50 Butterfly Sit-ups
    1K Row/Ski or 2km Bike
    50 Air Squats
    50 Hollow Rocks
    500m Row/Ski or 1km Bike
    50 Air Squats
    50 total Russian Twists w a Plate

    Goal is smooth and easy effort! No stress about the time cap.
    TIME CAP = 35:00

  • ”Filthy Fifty” Workout

    50 Boksi hyppy 50/60 cm
    50 Hyppyleuka
    50 Kahvakuulaheilautus 12/16kg
    50 Askelkyykky
    50 Polvet kyynärpäihin
    50 Vauhtipunnerrus tangolla 15/20kg
    50 Selän ojennus
    50 Seinäpallo 6/9kg
    50 Yleisliike
    50 Tuplanaruhyppy

  • FBB Sunday Workout

    20-18-16….4-2
    KB’s/DB’s Bent Over Row
    Pike Push-Ups

    20-18-16….4-2
    Seated Band Row
    DB’s/KB’s Seated Z Press

    20-18-16….4-2
    DB’s Bicep Curls
    Close Grip Push-Ups

    rest as needed

  • 210123 Lauantai Workout

    CrossFit Open prep

    CrossFit Open 18.2 & 18.2 A

    For time
    1-2-3-4-5-6-7-8-9-10 reps of
    DB squat 2x22,5/15
    Bar-facing burpee

    Then

    18.2 A
    1 rep max clean

    Time cap: 12min

  • Sunnuntain Pitkä Workout

    4× 13min

    1) Kone

    2) 8-10 ×liike
    Lapaveto
    Kyynärpäiltä suorille käsille (lankussa)
    Sivukyykky
    Lantionnosto
    Dead bug
    Bulgarialainen kyykky

    3) Kone

    4) 8-10 × liike
    Rintarangan kiertoa syväkyykystä
    Lonkankoukistajat +takareisivenytys
    Submax venytyspito pakarat
    Submax venytyspito etureisi
    Kepillä olkapäät

  • Day 24 - Conditioning + Gymnastics Workout

    Warm-up: 10 min easy ski/row/Ab + 10 min mobility

    A: 10 min emom: 3-10 x strict hspu quality work

    B:
    5 rounds for time:
    12 x Db Deadlift 22,5/15 kg
    9 x Db Hang power clean
    6 Db Stoh

    C:
    4 min emom:
    5s hollow hold + 5x hollow rock + 5 x V-ups + 5 x tuck up

    Cool-down: Easy row for 10 min + 5 min mobility